1) Hang clean 3x60%, 3x70%, 2x80%, 2x1x90%
2) weighted dip 5x4x50%

10x
3 Clean & Jerks

Set 1-5 every 75sec
Set 6-10 every 90sec

• Drop & Go or Touch and Go
• Work up to heavy 3RM

4 kierrosta alkavalla 2 minuutilla

1. 8-10 romanialainen maastaveto tempausotteella, 3110
2. 8-10 1+1/4 maljakyykky, 2111 Keskity liikkeiden mekaniikkaan: mavessa lonkkasaranaan ja maljakyykyssä pystyyn vartalonasentoon

5 kierrosta alkavalla 2 min.

1 Rinnalleveto riipusta + 1 työntö saksaamalla
1 Rinnaleveto +1 työntö saksaamalla

kevyt paino

10x

set 1-5 every 60sec
set 6-10 every 90sec

Power Clean + Jerk + Hang Squat Clean + Jerk

"The Ghost"

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps.

00:00

21 thruster @40/30kg
15 pull up
21 burbee over bar
*
08:00

21 thruster
15 pull up
15 burbee over bar
*
16:00

21 thruster
15 pull up
9 burbee over bar

(Time cap 6min)

3 min cardio machine
then
Junkyard Dog
then
Barbell Warm Up For Clean&Jerk 10-15 minutes

2 x 8 seated DB shoulder press

Practise
Sandbag over shoulder
Yoke Carrying
Tyre Flipping
Sledge Hammering